Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

For completion or as far as you get in 12 Min:

10 Muscle Ups
10 Burpees
8 Muscle Ups
10 Burpees
6 Muscle Ups
10 Burpees
4 Muscle Ups
10 Burpees
2 Muscle Ups
10 Burpees

Muscle ups may be bar or ring. Or a customization of either (see below).

If you complete the whole thing under 12 Min - enter your time. Otherwise call it quits at 12 Min. Enter 12 Min as your score and put total reps in comments.

COACHES NOTES
If you have bar or ring muscle ups - just go for it! This is a total of 30 - so if you even want to cut out the first round of 10 and start with 8 - go for it! You could even lower the reps to 5-4-3-2-1 for the muscle ups if that is more realistic for where you are at right now.

You may also choose to work on your strict muscle ups!

MUSCLE UP
Remember to get a good swing and lead with the hips! Finally pull over/through with a big sit up and press out strong!

If you are still working on this skill - some sub options are banded, jumping, or even feet on the ground/box transition.

We want you to challenge yourself. So don't do a jumping version where you don't have to pull or use proper technique at all. If using leg assistance - use as LITTLE as possible.

If doing rings you will focus on keeping the hands together - pulling all of the way to the rib cage before even thinking about pulling through and coming forward. Catch in a tight position with elbows back. Press out.

CUSTOMIZATIONS
Start at 8 (Eliminate round of 10)
Reduce reps to 5-4-3-2-1
Jumping Muscle Up

BURPEE
You will do 10 burpees between each set of muscle ups. Keep these CHILL so you don't fatigue too much for the next set!

Start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

4 Rounds (8 Minutes)

30 Seconds V-Ups
30 Seconds Rest
30 Seconds Plank Hold
30 Seconds Rest

Enter total V-Up reps for your score!

V UP
Start in a hollow body position. Lower back is rooted into the floor, belly button drawn in. Squeeze your legs together and raise them a few inches away from the floor. Lift your chest toward the ceiling until your shoulder blades come to hover off the floor. Arms are overhead, biceps by the ears.

From here, raise your torso and your legs at the same time and reach your fingertips toward your toes. Fingers and toes should touch directly above the hips. Lower with control back to the hollow body position.

PLANK
Come into the top of a push up position. Press the ground away from you and try to feel your shoulder blades spreading wide across your back. Shift your weight forward slightly so that your shoulders are just beyond the wrists and you are high up on the balls of your feet.

Squeeze your butt, your thighs, and your abs all at the same time!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds
Not for Time

10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between Rounds

COACHES NOTES
For this you may do it with a bar or with dumbbells. If you are doing it with dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.

5 Rounds

30 Seconds ON
30 Seconds OFF

Wall Walks or Pike Up on Box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall walk version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Hey Team! This week's Oly Workout is Session 8 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every Min on the Min for 16 Min

Min 1:
1 Power Clean
2 Hang Squat Cleans

Min 2:
1 Squat Clean
2 Front Squats

COACHES NOTES
Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (one rep at a time)!

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

HANG SQUAT CLEAN
Same points of performance for the power clean except you'll start standing tall with the bar hanging in your hands, at your thighs. From here, you'll send the hips and knees back, bringing the bar down toward your knees. From here you'll start to stand back up and then jump HARD and FAST. Rather than catching above parallel like you did in the Power Clean, you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.

SQUAT CLEAN
Same points of performance as the power clean except you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

If you have the time and desire, from 16:00-20:00 hit:

Heavy Squat Clean Singles

COACHES NOTES
This is not an AMRAP or anything. But if you have some time (and want to), after the EMOM, work on hitting some squat clean singles and log the weight you built up to here!

Optional Lifting:

4 x 3 Clean Pull

COACHES NOTES
Use the heaviest weight you hit in the session for those reps.

CLEAN PULL
This movement is just the first half of the clean - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

Optional Lifting:

4 x 3 Pause Back Squat

COACHES NOTES
Hold the bottom of the squat for a solid 3 seconds before standing out of each rep. Choose a weight that you could do 6-8 reps of WITHOUT a pause.

PAUSE BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Hold for 2-3 seconds then drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

ROW VERSION

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

BIKE VERSION

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

EMOM x 25 Min (5 Rounds)

Work for 40 Seconds of Each Minute

Min 1: Side Plank Hip Drops, 20-sec Right/20-sec Left
Min 2: Single Leg Glute Bridges, 20-sec Right/20-sec Left
Min 3: Elbow Plank
Min 4: Side Lying Leg Lifts, Right
Min 5: Side Lying Leg Lifts, Left

COACHES NOTES
For the first two minutes of each round, it's OK if you go over the 40 second mark to get all 20 seconds out of each side. It'll take a few seconds to switch sides. Read the written descriptions for these movements to make sure that you are performing them correctly!! That'll ensure that you're working the muscles you should and getting the results that you should.

SIDE PLANK HIP DROP
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, slowly lower your hip to touch to the floor then lift it back up to the start position. If you can't go all of the way down, just drop as low as you can before coming back up. As you drop your hip, be sure to continue pressing your shoulder away from your ear and resist rotating forward a whole bunch.

SINGLE LEG GLUTE BRIDGE
Lie on your back with one leg extended and the other leg bent, foot planted, heel a few inches away from your butt. With your hands at your sides, drive into your planted heel to lift your hips up to the ceiling. Try not to overarch your back - keep your belly tight and focus on only using your butt and hamstring to get your hips up.

ELBOW PLANK
Start lying on the ground, belly-down with your legs together. Prop your torso up onto your elbows - make sure that they are stacked directly beneath your shoulders. Press into your elbows and toes to lift your body up into a straight line. Try to spread your shoulder blades apart. Squeeze your thighs, butt and belly the entire hold.

SIDE LYING LEG LIFT
Start lying on one side with your torso propped up with your elbow. Your legs should be straight and stacked one above the other. From here, lift the top leg up to 45-degree without letting your upper hip rotate back - that way your outer butt muscles are doing the work! Keep your hips squared straight ahead even if that means you can't lift your leg as high! From there, lower your leg back down to start the next rep.

MAMA MODIFICATIONS

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

Side Plank Hip Drops

Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.

Single Leg Glute Bridges

This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romanian Deadlifts.

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag ""option"" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

25 Burpees
50 Burpee Sandbag Over Shoulder
25 Burpees
50 Sandbag Burpee
25 Burpees

Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
This one smacks of the Sandbag version of Morpheus in terms of movements, however, there are no breaks which changes the stimulus quite a bit! Choose a variation on the burpees you can complete 25 reps in 2-3 minutes. For the other two movements, they should each take 5-7 minutes so you may need to adjust the reps down to 35-40 in order to stay within that window.

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

SANDBAG BURPEE OVER THE SHOULDER
This is a burpee with hands planted on the bag followed by a power clean and toss over your shoulder. Get your chest to the bag and thighs to the ground in the burpee. Then, step or jump your feet back in to set up for the over the shoulder portion. Grip the overhand handles of the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Burpee Sumo Deadlift High Pull

SANDBAG BURPEE
The bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Start a Running Clock:

at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (50% of 1RM at the most, think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats

Goal - Make them look good!

COACHES NOTES
Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc.. if you need to.

You will want to add weight on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for the set of 20. For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

7 Min Handstand Practice

This can be done against the wall, freestanding, or even just practice kicking up into a handstand to a level that you are comfortable.

COACHES NOTES
For an added challenge for those of you that are good at free standing - draw a 3' x 3' box and stay in there! Or work on not moving around at all!!!

HANDSTAND
Remember to spread the fingers. Hands should be placed shoulder width apart. Engage and use ACTIVE shoulders - pressing the ground away. Tuck the chin and either look at the heel of the hand or even less out in front.

Keep the belly tight. Squeeze the cheeks. Work to keep the feet together.

4 Rounds
NOT for Time

15 Handstand Push Ups
30 Alternating Pistols (One Legged Squats)
50 Double Unders

This should be PRACTICE for all 3 movements. You will list your time just to have a score but the focus is QUALITY!!

COACHES NOTES
If you struggle with these, simply practice them for 2 minutes each round. Don't forget to check out the double under progression on Members-Only under Extra Programs!

HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

If you are working on these, you can modify to a pike up with feet on a box or bench. You can also practice kicking up to a handstand on the wall, then lowering down into a tripod position.

PISTOL
It is basically a one legged squat with the other leg extended out in front of you. Alternate legs so you end up doing 15 per side.

Modify these by lowering to a target like a bench or wall ball. You can also do them standing on the box so the floating leg is off the side.

Finally, you can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

DOUBLE UNDER
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

3 x Max Effort L-Sit

Rest 2 Min between efforts.

Score is total time from all 3 attempts combined!

COACHES NOTES
These are pretty tough! Choose a customization that will allow you to get +20 seconds per round!

L-SIT
Place your hands on two objecte equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes etc), squeeze your legs together and extend them out in front of you.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

4 Supersets

10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over

No Rest between movements.

2 Min Rest between supersets.

Score is weight for dumbbell bench.

COACHES NOTES
Choose a weight that you know you can get 10 but 15 will start to get tough.

DUMBBELL BENCH PRESS
Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!

DUMBBELL PULL OVER
You will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2

4 Rounds

10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Bent Over Row Right
10-12 Reps 1 Arm Dumbbell Bent Over Row Left

Score is weight used for the 1 Arm Rows.

COACHES NOTES
Choose a weight that you can do 12 reps unbroken with for all 4 rounds. Try to keep rest to a minimum.

DUMBBELL PEC FLYS
You will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

1 ARM DUMBBELL BENT OVER ROW
You will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

Hey Team! This week's Oly Workout is Session 7 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

Every 90 Sec for 10 Rounds (15 Min)

1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting some Power Snatch + Overhead Squat singles (one rep at a time)!

SNATCH PULL
This movement is just the first half of the snatch - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be in the same wide grip-width that you use for snatches. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

OVERHEAD SQUAT
You may get the bar over your head however you need. Push press, Push Jerk, or Split jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

On a 5 Min Clock

Hit a few Power Snatch + Overhead Squat singles

COACHES NOTES
Only do this part if you have the time and desire to! Log the heaviest weight you hit here!

Optional Lifting

7 x 1 Behind the Neck Snatch Grip Push Press + 1 Pause Overhead Squat

COACHES NOTES
It's likely that you'll need to reduce weight from whatever you built up to during the EMOM since pressing from behind the neck and pausing in the squat are both relatively challenging movements. Choose a weight that you can press overhead safely and will feel comfortable in the bottom of the squat with.

BEHIND THE NECK SNATCH GRIP PUSH PRESS
Start with the bar on your back with your hands in your snatch grip. (You can get here by using a squat rack or by cleaning the bar to your shoulders, pressing overhead, then gently lowering it to your back before widening your grip). Before pressing, rotate your elbows forward so that they are stacked directly beneath the bar and rock your weight back into your heels. From here, imagine screwing your feet into the ground as you dip down through your hips and knees. Then drive through your heels hard and fast to drive the bar overhead. Stay standing tall as your elbows lock out.

PAUSE OVERHEAD SQUAT
Same points of performance as the regular overhead squats performed during the EMOM but with these, you'll pause for 2 seconds at the bottom of the squat. Focus on "leading" out of the squat by pressing the bar up and keeping your belly tight.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

This week there is an RX or RX + option!

This is a workout that we did a few weeks before the CrossFit Games back in 2014. It is brutal if you do the 10 rounds. I suggest most of you stick to the 5 rounds unless you are used to that volume of running!!

We have done this workout before on SP. On both 05/19/2019 and 04/26/2020.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version (Unable to Measure Distance)

5 Rounds

4 Min ON
4 Min OFF

Extra Challenge: 10 Rounds - yes. This takes OVER an hour! Stick with 5 rounds if you have never run that much!!

Rest completely during the OFF. Stand, walk a bit.

Score: If you can use a watch or something that measures total distance that works!

COACHES NOTES
The goal for this one is to travel the same distance every round. Find your optimal pace.

Run Version

5 x 800 Meters

1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace (if you know what that is)

Extra Challenge: 10 Rounds (Same work to rest / same pacing)

COACHES NOTES
So for these if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800. If you have a 6 min mile PR pace you will shoot for 3:00-3:15. If you don't know your PR mile time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.

ROW VERSION

Row Version

4 x 1000 Meters

1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)

Goal: Same pace for each - just slightly slower than your 2k PR pace

Extra Challenge: 8 Rounds (Same work to rest / same pacing)

COACHES NOTES
So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15 per 1000. If you have a 10 min 2k PR pace you will shoot for 5:00-5:15. If you don't know your PR 2k time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 1000s.

BIKE VERSION

Bike Version

5 x 60 Cal Bike
(Women 44 Cal Bike)

1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)

Goal: Same pace for each

Extra Challenge: 10 Rounds (Same work to rest / same pacing)

COACHES NOTES
DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 60/44 Cal intervals.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

EMOM x 24 minutes

Min 1: 15 Unbroken No Lockout Assisted Step Ups, Right
Min 2: 15 Unbroken No Lockout Assisted Step Ups, Left
Min 3: 15 Box Hamstring Curls
Min 4: 20 Alternating Reverse Plank Oblique Leans

Score: # of Minutes that you get all the work done within the minute (and the step ups HAVE to be done unbroken to count)

Goal: Choose a step up variation that allows you to do all 15 reps unbroken each time

COACHES NOTES
This workout has a few new movements to the Butts & Guts program. The assisted no lockout step ups are meant to keep your working leg under tension for a solid 20-30 seconds. It's likely going to burn. If you find it isn't, consider increasing the height of your step/box or adding weight to the free hand! Be sure to read the written descriptions and watch the demo videos so you know how to properly perform these movements!

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.

REVERSE PLANK OBLIQUE LEAN
Start seated on the ground with your legs straight and together. Plant your hands near your hips with your fingers turned out slightly. Press into your hands and heels to lift your body up until it's in a straight line (a reverse plank). From this starting position, twist your hips to the right and lower them toward the floor. Be sure to keep your elbows locked out. Just before they touch the ground, bring them back to center, then repeat on the opposite side. Every "lean" is 1 rep toward your total. If doing these with straight legs is too difficult, you can bend at the knees to make these more accessible.

AMRAP 4 Min
10 Hand Release Russian Twists
15 Supermans

Suggested Weight Men: 35-50#
Suggested Weight Women: 20-35#

Score: Total Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Be smart during the twists! Make sure you're sitting up tall and bracing your belly every time you pick the weight back up to twist to the opposite side. Shoot for one round every 0:45-1:15!

HAND RELEASE RUSSIAN TWIST
You can use a plate, med ball or dumbbells for these. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and lower the weight to the ground on the right. Let go briefly, then grab the weight again and twist to the left. Lower the weight to the ground and let go briefly. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

SUPERMAN
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.

MAMA MODIFICATIONS

DB Step Ups

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

Russian Twists

If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

Super Man

If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

Box Hamstring Curls

This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romainian Deadlifts.

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

60 Sandbag Hop Overs
30 Bearhug Squats
20 Sandbag Toe Touch + Sit Ups
30 Push Up + Lateral Drag

Rest 2 Minutes

30 Push Up + Lateral Drag
20 Sandbag Toe Touch + Sit Ups
30 Bearhug Squats
60 Sandbag Hop Overs

Suggested Sandbag Weight:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
New movement alert!! The Sandbag Toe Touch + Sit Up. Make sure you practice this one for a few minutes before the workout. After you've given it some solid attempts, you can always customize. Each part of this workout should take 7-9 minutes. If you are creeping up to the 10 minute mark in the first part, make some adjustments for after the 2 minute break. Remember you can reduce the reps if you are working with a heavier bag and can't change the weight. Just try to do it before you start rather than in the middle of the movement.

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG BEAR HUG SQUAT
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Shoulder Racked Sandbag Squats (switch shoulders halfway through)

SANDBAG TOE TOUCH + SIT UP
This is a combination of a supine toe touch and a sandbag sit up keeping the arms extended. Start on your bag with arms extended vertically, holding the bag over your chest. Raise the legs to touch shins to the bag. As the legs lower to the floor, use that momentum to sit up. Press up out of the shoulder and keep the chest high!

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
1/2 reps toe touches + 1/2 reps sit ups

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
LOWER BODY BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

Every 3 minutes for 15 minutes:
(5 Total Sets)

3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments

Goal: Heavy, but with good technique and unbroken.

COACHES NOTES
*Rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts for all 5 sets.

DEADLIFT
For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

BOX JUMP
For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press

8-7-6-5-4-3-2-1

COACHES NOTES
Rest 60 Seconds between sets. Use the same load for all.

SHOULDER PRESS
Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Front Rack Hold

3 x 40 Seconds

COACHES NOTES
The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

5 Rounds

30 Second Handstand Hold (on the wall)
15 Pull Ups

Strict Pull Up Option: 7-10 Strict

Extra Challenge Option: 1 Min Handstand Hold

Score: Total Time

COACHES NOTES
The idea for the hold is to get the full time each round without breaking it up. So time the WHOLE workout but know there will be a lot of rest between movements and rounds! Shoot for unbroken pull ups too or stick to specific sets that will challenge you!

HANDSTAND HOLD
The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating. You can also do a pike hold with your feet elevated on a box.

PULL UP
For the pull ups you may do strict, banded, kipping/butterfly or a supine bar row at a very challenging angle.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

To Finish:

Tabata Hollow Rock

20 Seconds Hollow Rock + 10 Seconds Rest for 8 Total Rounds or 4 Minutes

Extra Challenge Option: Hold the hollow position during the "rest"

HOLLOW ROCK
For the hollow rocks, begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

This may become super challenging so bend one or both knees if you need to.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds of
1 Set of Bicep Curl 21's
15 Shoulder Press
15 Diamond Push Ups

Rest 2 minute between rounds

Suggested Weight Men: Empty Barbell or 20#DBs for the 21's // LIGHT for the shoulder presses!
Suggested Weight Women: Empty Women's Barbell or 10-15#DBs for the 21's // LIGHT for the shoulder presses!

Score: Total Time

Goal: Each movement unbroken. 18-23 minutes.

COACHES NOTES
This one is meant to burn! Keep the weigh light and set yourself so that all three movements are performed unbroken for every set and every round.

BICEP CURL 21'S
This is a set of 21 continuous, unbroken reps. Use an empty barbell or light pair of dumbbells. The first 7 reps are partial curls from the bottom to halfway up, 90° elbow bend. The second 7 reps are partial curls from 90° all the way up to the shoulder. The last 7 reps are full range of motion from straight arms at the bottom to arms fully flexed with weight as close to the shoulder as possible without raising the elbows. Keep the elbows glued to the torso the whole time. Squeeze your legs, your butt, and your belly to avoid using any kind of momentum. All 21 reps must be completed without putting the weight down for the set to "count".

SHOULDER PRESS
This starts with the barbell or dumbbells resting on the shoulders with elbows slightly in front. Keep your torso and lower body engaged as you press straight up until arms are locked out overhead with biceps by the ears. Lower with control back to the shoulders allowing the elbows to track slightly in front of the bar.

DIAMOND PUSH UP
Keep your body in a rigid plank position. Place your hands together with thumbs and index fingers touching to form a diamond shape between them. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight. Lower to the knees or elevate the hands if you need to but keep the diamond shape.

Hey Team! This week's Oly Workout is Session 6 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every 90 Sec for 10 Rounds (15 Min)

1 Power Clean
2 Jerks

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting single Power Clean & Jerk attempts (one rep at a time)!

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Hang Power Clean

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

- OR -

SPLIT JERK
The bar will start on your shoulders with the elbows slightly in front and belly tight. Feet are under the hips with the heels down. You will perform a dip by allowing the knees to come forward, keeping the chest up, and sitting back slightly with the hips. Try to keep the shoulders stacked over the hip and heel. The dip is shallow.

The turnaround for the dip must be FAST! Stand up hard and fast and almost think about JUMPING with the bar. Move the face out of the way as the bar elevates off of the shoulder. From here, think about pressing yourself under the bar. One foot will go forward and the other will go back. Your front heel must be down on the catch and the back knee bent.

To stand out of this position (with the bar still overhead) you will bring the front foot back and THEN the back foot forward.

Power Clean & Jerk

COACHES NOTES
Log heaviest weight you hit in the extra 5 minutes here! (If you did it, of course!)

Optional Lifting

4 x 3 Front Squat

COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

5 x 2 Pause Dip Push Press

COACHES NOTES
You'll have to shed weight for these. Keep in mind that the weight is going to feel a lot heavier with a pause in the dip than it would for 2 regular push press reps. MAKE SURE your weight is in your heels at the bottom of the dip then squeeze your knees, butt, and belly as hard and as fast as you can to throw that bar up overhead. Keep the knees locked out as you finish the press.

PAUSE DIP PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Hold here for 2 seconds. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

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Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

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RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

ROW VERSION

Row Version:

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: Total Distance

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end of the round). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

BIKE VERSION

Bike Version:

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: Total Calories

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end of the round). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

PART 1

6 Rounds (18 Minutes)

1 Min. Slow-Lower KB/DB Power Clean + Goblet Squat
30 Sec. Rest
1 Min. Alternating Goblet Step Ups
30 Sec. Rest

- REST 2 MINUTES BEFORE PART 2 -

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used

COACHES NOTES
The goal for the working minutes is NOT to get as many reps as you can, but rather to move through the movements with control and intention. Shoot for 7-10 reps per minute of the slow-lower power clean + goblets squats and 14-18 reps of the step ups!

SLOW-LOWER KB/DB POWER CLEAN + GOBLET SQUAT
Start standing with the KB/DB in hands. If you're using a DB, hold one head of the dumbbell with both hands so that the lower head is hanging toward the floor. Take a solid 2-3 count to lower the KB/DB to the ground. Send the hips back, keep the chest proud and belly tight. Bend at the knees slightl as the KB/DB passes the knees. When it touches, start to stand and as the KB/DB reaches mid-thigh, drive hard and fast through the heels to accelerate the KB/DB up to the chest. Reposition your hands to the base of the KB handle or to underneath the upper DB head so that it's resting in your palms.

From here, send the butt back and down as your drive the knees out. Keep the weight close to your chest. When your butt gets below your knees, drive through your heels and squeeze your butt to stand. Lower the weight back to your hips to start the next rep.

ALTERNATING GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down. These are alternating so you'll switch the foot you step up with for each rep.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now, you can sub alternating goblet lunges.

PART 2

4 Rounds (8 Minutes)

30 Sec. Side Plank Half Pike, R
30 Sec. Rest
30 Sec. Side Plank Half Pike, L
30 Sec. Rest

No weight needed!

Score: Total Reps

COACHES NOTES
The goal for this one is to find a challenging but doable version of this dynamic plank and then get as many reps as you can within each working interval. You can do the side plank from your hand or elbow and with a straight leg or bent knee. Again, find what will challenge YOU the most and stick with that.

SIDE PLANK HALF PIKE
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, you're going to swing your top leg forward until it's in line with your hip then bring it back to its start position in the plank. If you'd like you can position your top hand at hip height as a target for your toe to touch to. If you'd like to make this more challenging, hold the plank from your hand rather than your elbow. If you need something a little more accessible, try bending at the knee as your raise the leg up - like a plank knee-up.

MAMA MODIFICATIONS

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Side Plank Half Pike

Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

200 Bear Hug Lunges

Every minute on the minute perform 4-6 Sandbag Seated Side to Side

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
The seated side to sides are not fun. Let's just get that out of the way! Depending on the size/weight of your bag, choose a number of reps that takes 10-20 seconds to complete, no less, no more. The bear hug grip will change both your ability to breathe and maintain core stability so focus on both keeping your belly tight and breathing!

SANDBAG BEAR HUG LUNGE
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups

SANDBAG SEATED SIDE TO SIDE
Each twist counts as a rep.

Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Swap out for a lighter dumbbell or plate.